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Dietitians Dish: Eat healthy for Easter

By By Elizabeth Sommerfeld
April 3, 2012 at midnight
Updated April 2, 2012 at 11:03 p.m.

Elizabeth Sommerfeld

Mini Spinach-Artichoke Frittatas

6 eggs3/4 grated parmesan cheese1/4 cup miracle whip or real mayonnaise (real mayonnaise is gluten free)1 Tbsp. flour (may substitute gluten-free flour)1 Tbsp. Dijon mustard1/2 tsp. black pepper1 can (14 oz.) artichoke hearts, drained, chopped1 pkg. (10 oz.) frozen chopped spinach, thawed, drained3 green onions, thinly sliced1/3 cup finely chopped red peppersHeat oven to 350 degrees.

Whisk first six ingredients in a large bowl until well blended; add remaining ingredients and mix well.

Spoon 11/2 Tbsp. spinach mixture into each of 32 mini muffin cups sprayed with cooking spray.

Bake 15-18 minutes or until toothpick inserted in centers comes out clean.

Frittatas can be baked ahead of time. Cool, then refrigerate. When ready to serve, cover loosely with foil and reheat in a 350 degrees oven 5-10 minutes or just until warmed.

Servings: 32 Calories 40 Fat 2 gm Protein 3 gm Carb 2 gm


Ricotta with Berries

1/2 cup part-skim milk ricottaA few raspberries, blackberries, or strawberries*2 tsp. Splenda granulatedPlace ricotta in a shallow dish and sprinkle with Splenda. Mash berries with a fork and pour over ricotta.

Makes 1 serving.

Calories 260, 12g fat, 9g carbs, 16g protein

*May substitute sugar-free jam for fresh berries

Four-Fruit Salad

4 cups fresh raspberries4 medium plums, coarsely chopped4 medium apricots, coarsely chopped2 medium peaches, coarsely chopped2 Tbsp. minced fresh mint2 Tbsp. honeyIn a large bowl, combine the first five ingredients. Drizzle with honey and toss to coat.

Refrigerate until chilled.

Analysis (3/4 cup): Calories 55, 1 gm protein, trace fat, 4 gm fiber, 13 gm carbohydrate.

Recipe from: Taste of Home, Healthy Cooking magazine, August/September 2010, pg 28

Easter is just around the corner. The first thing that comes to my mind about Easter and nutrition is what I am going to feed everyone?

My children, on the other hand, are all about what is in those plastic eggs and what can be found inside of those, be it money or candy.

However, Easter is the holiday where my family gets together at my house. Probably similar to other families reading this article, I have a multitude of diets to plan around. Some family members have diabetes, high cholesterol, high blood pressure, celiac disease and, of course, five children under 5 years old are added to the mix.

So, needless to say, what to put out for Easter lunch can be challenging. Just because there are so many diet restrictions doesn't mean it's impossible to cook a good, healthy lunch for everyone.

Of course, for all the diabetics, we try to limit the sweets as much as possible and have items like fruit salad instead. We also put money in some of those plastic eggs for the kids . goodness knows we don't need five kids running around like crazy and stuffing their faces with candy.

Avoiding fried foods is important to those with high cholesterol and diabetes so an item like ham is great as it can be served hot or cold depending on family preference. Also, I like to try new and fun recipes that I think everyone can eat and will enjoy. Some of these recipes may just need to be modified. Here are a few recipes that I will be using this Easter. Hope you enjoy.

Elizabeth Sommerfeld is a registered and licensed dietitian and has a master of science degree. Send questions or comments to



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